Chhungkaw member emaw, kan hmangaih tak emaw hian thinlung natna a vei tih kan hriat hian kan lungngai hle a, kan lungngai hle bawk. "Anmahni enkawl ṭha turin eng nge kan tih theih ang?" tih hi mi zawng zawng rilruah a lo lang thin. Damdawi ang bawkin, ei tur kan pek hian an damna kawngah nghawng lian tak a nei a ni. Dik tak chuan hmangaihna nena siam chaw tha tak hi thinlung natna vei tan thilpek tha ber a ni.
Engvangin nge ei leh in hi a pawimawh em em?
A awlsam zawngin sawi ila, ei leh in hrisel hian thinlung natna a thunun thei mai bakah, a châng chuan a chhiatna ṭhenkhat chu a tidanglam thei bawk. Ngaihtuah teh, thinlung natna tam zawk hi kan thinlunga thisen phurtu thisen kalna kawng (arteries)-a thau awm vang a ni. Tui pipe chhunga bawlhhlawh lo awm ang mai a ni. Ei leh in hrisel chuan heng thisen kalna kawng (arteries) te hi a tihtlem chakna chu a ti hniam thei a, a châng chuan a ṭha zâwk tûrin a tidanglam thei bawk.
Hei hian thil tlemte a ti ber a:
- Cholesterol tha lo a tihziaawm: Taksa tana tha lo LDL cholesterol level tihhniam nan a pui thin.
- Thisen sang a control: Thisen sang hi thinlung hmelma lian tak a ni. Chaw tha tak hmanga thunun theih a ni.
- Thisen sugar level control: Zunthlum hi thinlung natna thlentu lian tak a ni.
- I taksa rihna thunun: I taksa rihna hrisel vawn reng hi thinlung tan hahdamna ropui tak a ni.
‘Hei hi i ei ang u’ tih hi ‘Ei suh’ tih ai chuan a pawimawh zawk.
Vawi tam tak chu lung lam natna vei hnenah, "Oil ei suh," "Chi ei suh," "Sweets ei suh," etc. kan hrilh thin a, hei hian rilru hahna nasa tak a thlen thei a ni. "Tun dinhmunah chuan ei tur ka nei lo," tiin an ngaihtuah mai thei.
Chuvangin kan rilru put hmang hi tlem tal i thlak ang u. ‘Ei tur tha lo’ tih ringawt ngaihtuah ai chuan ‘ei tur tha’ tih te hi han thlir ila, chu thil chu kan chaw eiah te dah tel ila, a tui zawk nan. Zirchianna phei chuan thil tha lo ei tlem leh thil tha ei tam hi thinlung tan pawh a tha hle tih a tarlang.
Okay, chuvangin tunah chuan thinlung natna vei tan chaw hrisel, tui tak buatsaih theihna tur tips 10 kan sawi dawn a ni.
1. Thlai, thei, whole grains, leh nuts ei tam.
Plant-based foods hi superfood a ni a, fiber, vitamin leh nutrients te a khat a ni. I eitur ah hian thlai leh thei chi hrang hrang rawng hrang hrang telh bawk ang che. Entirnan, sambol siam dawnin gotukola emaw mukunuwenna emaw ang chi kha thlang la. Thlai chi hrang hrang, bean, carrot, leh pumpkin te chu chhum rawh. Mahse, chûngte i siam hunah chuan , oil, cheese, a nih loh leh coconut milk thick tam tak dah loh tur a ni . I eitur ah hian bran rice, oats, peas, chickpeas, leh green beans te ang chi te dah tel bawk ang che.
2. Thau (oil) chungchang chiang takin i zir ang u?
"Oil" kan tih hian an chhe vek lo. Oil tha kan thlan a ngai a ni.
- I calorie zawng zawng 35% aia tam chu thau atang hian hmu suh: Nitin thau i ei tur chu i calorie zawng zawng hmun thuma ṭhena hmun khat aia tam lo turin tihtlem rawh.
- Saturated Fat tihtlem: Hengte hi ran thil siamah a awm tam ber. Entirnan , butter, ghee, cheese, sa thau (bawngsa, vawk sa), leh bawnghnute pum .
- Trans fats hi a theih ang anga pumpelh: Hengte hi thinlung hmelma lian ber pakhat an ni. Hengte hi artificial-a siam thau chi khat an ni. Margarine, baked goods (pastries, buns), short-eats, biscuits leh processed foods- ah te an awm a ni . Store-a lei ei tur label-ah "partially hydrogenated oils" a awm em tih enfiah rawh.
- Oil tha thlang rawh: Chaw siamna atana i hman hian, olive oil leh peanut oil ang chi, monounsaturated fats tamna oil emaw, polyunsaturated fats tamna oil, soybean, corn, leh sunflower oil te thlan a tha ber.
3. Protein leh cholesterol inthlauhna siam dan
Protein hi taksa tan a pawimawh hle a, mahse protein chi thau tlem zawk kan thlang tur a ni.
- Skinless chicken, turkey, leh fish te hi duhthlan tur tha ber a ni.
- Sa sen (bawng, beram, vawk sa) leh bawnghnute thau tamna (full-fat milk, cheese) te hian cholesterol a pai tam hle. Hengte hian thisenah cholesterol tha lo level a tisang thei a ni. Chuvangin hengte hi a theih ang anga tihtlem rawh.
- I ei leh in ah hian plant-based protein source tam zawk , lentils, chickpeas, leh soy te dah tel bawk ang che.
4. Carbohydrates thlan dawnin fing takin awm rawh
Carbohydrate hi chi hnih a awm a, a tha leh tha lo.
- Carbohydrates tha: Fiber tamna, complex carbohydrates brown rice, oats, sweet potato, cassava, leh yams te thlang rawh. Chungte chuan thisenah sugar chhuah a tikhawtlai a ni.
- Carbohydrates tha lo: Carbohydrates awlsam tak tak, sugary drinks, cake, biscuit, chhang, leh white rice te hi ei loh tur. Hengte hian thisen sugar level a tisang nghal vat a ni.
5. Chi ei tlem
Chi ei tam lutuk hi thisen sang thlentu lian tak a ni.
- Chaw i siam dawna chi i dah zat kha tihtlem la.
- Chu ai chuan lime, ginger, leh vinegar ang chi thil hmangin a thlum belh zawk ang.
- I ei tur chu thil rimtui (cloves, cinnamon, pepper) leh natural ingredients curry, turmeric, ginger, leh garlic te hmangin spice up rawh.
- Sauce, soup cube leh dawr atanga lei processed foods te hian chi a pai tam hle. An lakah fimkhur rawh.
6. Ni khatah chaw lian 3 ei ai chuan chaw te te 5 emaw 6 emaw ei thin ang che.
Ni khata chaw lian pathum ei ai chuan ni khata chaw tenau panga atanga paruk ei hian thisen sugar leh cholesterol level inang reng turin a pui a ni. Tin, thau a hal tha zawk bawk.
7. Tui tam tak in tur pe rawh
Dehydration ven nan a pawimawh hle. Tui tam tak in hian taksa a ti hydrate mai bakah a tul lova ei leh in a control bawk. Mite chu ni khatah tui litre 1.5 - 2 vel (glas 8-10) in turin fuih thin ang che.
Mahse hei hi a pawimawh hle: I doctor-in kal natna emaw, thil dang emaw avanga i tui (tui pawh tel) tihtlem turin a fuih che a nih chuan, chu thupek chu i zawm ngei tur a ni. Hemi chungchangah hian rinhlelhna i neih chuan doctor hnenah confirm turin zawt ngei ang che.
Engtin nge ei tur portion control theih ang? (Portion Control) tih a ni.
A châng chuan kan inhriat chian loh pawhin kan ei tam lutuk ṭhin. Kan ei leh in tam zia thunun a pawimawh hle bawk.
- Chaw insem nan plate te te leh tui in nan glass te te hmang bawk ang che.
- Store atanga i ei tur i lei tawhte label-a "Serving Size" tih kha en la.
- Chaw ei tur portion teh dan awlsam tak tak a awm. A hnuaia table hi en rawh.
| Chaw chi hrang hrang | Vawi khat ei tur size | A tlukpui zat |
|---|---|---|
| Rice emaw pasta emaw siam chhuah | 1 cup a ni | Tennis ball ang maia lian a ni |
| Sa, sangha emaw tofu emaw siam chhuah | Gram 85 vel a ni | Card deck khat ang maia lian |
| Cheese | Gram 30 vel a ni | Dice pahnih ang vela lian a ni |
| Thlai emaw thei raw emaw ei thin ang che | 1 cup a ni | Baseball ang maia lian a ni |
| Oil emaw butter emaw a ni | Teaspoon khat a ni | Fingertip pakhata top knuckle lian tham tak a ni |
Hetiang hian i hmangaih tak tan diet siam hi a tir lamah chuan a harsa deuhin a lang thei. Mahse i hman thiam deuh deuh chuan i nunah a tel ve dawn a ni. Hei hi i hmangaihna i lantir dan dang mai a ni tih hre reng ang che.
Take-Home Thuchah a ni
- Lung natna thunun nan damdawi ang bawkin ei leh in mumal hi a pawimawh hle.
- I ei loh tur thilte ngaihtuah ringawt ai chuan eitur tui tak tak, ‘ei tur tha’ te chu i chaw eiah te dah tel bawk ang che.
- Fiber tamna ei tur, thlai, thei, brown rice, leh whole grains te chu i eitur ah te dah la.
- Processed foods, bakery products, saturated fats, leh salt te chu a theih ang anga tihtlem thin ang che. Trans fats hi pumpelh vek rawh.
- Portion size hrang hrang ngaihtuah la; plate te zawk hman a tha.
- I hmangaih tak ei leh in leh hriselna chungchangah zawhna emaw, ngaihtuahna emaw i neih chuan i biak tur tha ber chu i chhungkaw doctor a ni. A thurawn chu zawng ngei ang che.
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